STRENGTH

4 SETS (every 2:30 min)

3 Push Press (%75)

6 Tempo Push Ups

12 KB Gorilla Row

WOD

Team of 2 (FOR TIME)

10-20-30-20-10

Cal ergo

Alt Db Snatch (22.5/15 kg)

Front Squat (60/40kg)

Burpee Box Jump Over

Sync sit ups

EXTRA WORK

3 sets

45 sec Heavy Farmer Hold

30 Russian Twist

45 sec Plank

Strength Class

Back Squat
%80 3×5 Reps
%85 3×4 Reps
%90 3×2 Reps

Deadlift
%50 3×12 Reps

Bench Press
%65 3×12 Reps

3×12 Superset
Banded Face Pull
Banded Lat Pulldown

3×12 Superset
DB Hammer Curl
DB Pullover